The 15-Minute Anti-Aging Workout: What a New Study Reveals About Exercise and Inflammation

What if the secret to aging well wasn't complicated? A new study underway at Mount Sinai's Tisch Cancer Institute is testing a surprisingly simple combination: 15-minute daily workouts and anti-inflammatory supplements. The goal? To see if we can actually slow down aging itself.

The Problem: "Bad" Inflammation as We Age

Here's something most of us don't think about: as we get older, our immune system changes in ways that aren't always helpful. Dr. Thomas Marron, who leads the study, explains that while our bodies need some inflammation to fight off infections and heal injuries, aging brings a different kind—chronic inflammation that sticks around. Scientists call this "inflammaging."

"It's not necessarily that we're getting more infections as we age," Marron says. "It's that we're getting more inflamed in general, as the immune system wanes." This persistent, low-level inflammation is linked to many age-related diseases, from cancer and heart disease to dementia.

The Study: A Three-Part Approach

The research involves healthy adults aged 65 to 80 who are trying a combination of three interventions:

• High-intensity interval training (HIIT) mixed with resistance training—short bursts of cardio like jumping jacks, done for about 15 minutes daily
• Daily spermidine supplements, marketed for healthy aging
• A generic anti-inflammatory medication

The idea is that by tackling inflammation from multiple angles—through exercise, supplements, and medication—the researchers might be able to reduce the diseases that become more common as we age and promote healthier aging overall.

Real Results From Real People

One study participant, Robert Profusek, a lawyer in his 70s, says he's already noticing benefits after a few months of the HIIT and resistance-band workouts. "I've reached the age where I worry about aging well," he explains. "I don't want to get to a point where it takes me ten minutes to cross Park Avenue."

Profusek's perspective captures what many of us actually want from aging: not necessarily to live forever, but to stay active and independent for as long as possible. "The idea of slowing down aging, extending your runway, that's very attractive," he says.

Why This Matters

While this is still a small study testing a novel approach, the research reflects a shift in how scientists think about aging. Rather than accepting age-related diseases as inevitable, researchers are exploring whether we can intervene early—using exercise, supplements, and medication together—to keep people healthier longer.

The takeaway? The combination of regular intense exercise and anti-inflammatory support might be more powerful than any single approach alone. And if 15 minutes a day is all it takes, it's worth paying attention to what this research finds.